Healthy Living 2012

Healthy Living 2012

Ideas and stories to inspire your health and fitness regiment.

Advertising Supplement to the Sun Journal, Friday, January 13, 2012
Elliptical machines: Better than treadmills?
By Edward R. Laskowski, M.D. Mayo Clinic
can get an effective aerobic w or k o u t w i t h both an elliptical machine and a treadmill. In general, you can let your fitness goals determine whether you choose an elliptical machine or a treadmill � or a different piece of exercise equipment.
You
Using an elliptical machine is generally considered low impact. An elliptical machine might be a good alternative to jogging, whether on a treadmill or outside. An elliptical trainer shouldn't cause knee pain if you're using it correctly. You may experience knee pain, though, if you have an underlying knee problem, such as degenerative a r t h r it i s . W it h c er t a i n k ne e injuries, using a stationary bike might be a better option than using an elliptical machine. Talk to your doctor about what exercise is right for you if you have any injuries or health concerns. And what if you're training for a 5K run or other road race? A treadmill is probably a better tool to prepare you for running events. But even if running is your main aerobic fitness activity, cross-training with an elliptical machine or other lowimpact exercise equipment can help keep you fresh and prevent overload injuries. If you use an elliptical machine, r emem b er to m a i nt a i n go o d posture to help ensure the most effective workout. Keep your shoulders back, your head up a nd you r abdom i na l muscles tight. Look forward, not
down at your feet. And don't lean on the handles � let your lower body support your weight.
� Courtesy of MayoClinic.com
However, elliptical machines might offer some advantages over treadmills. For example:
� Using an elliptical machine can be less stressful on your knees, hips and back than is running on a t read m i l l. Wa l k i ng on a t read m i l l, however, exer t s about the same force as using an elliptical machine. � Unlike treadmills, some elliptical mach ines a re equ ipped w it h movable upper body handles or poles, similar to ski poles. These allow you to exercise both your arms and your legs. � Most elliptica l machines ca n be peda led in reverse, which allows you to work your calf and hamstring muscles a bit more than does forward motion.
The February 2012 issue of Consumer Reports deta i ls how to choose a machine "you'll use without breaking your budget" in which they list the results of their tests of 35 treadmills and 18 elliptical exercisers. The article also lists "7 ways to ramp up your workout: � Try an interval program. � Don't lean on the machine. � Squat while you pedal. � Side step. � Push and pull the handlebars. � Don't get too into that magazine. � Walk to the gym." For more information, visit www.ConsumerReports.org.
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2 HEALTHY LIVING
Advertising Supplement, Sun Journal, Lewiston, Maine, Friday, January 13, 2012
Exploring natural remedies As
prevalent as prescription medications are, all-natural remedies for common illnesses and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe? In 2011, Apple founder Steve Jobs lost his batt le w it h pa ncreat ic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treatments for almost a year while he participated i n hol ist ic t reat ment s for t he cancer. Some of these included ju ice fa st s, bowel clea n si ngs, acupuncture, herbal supplements, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long. Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective. Furthermore, not all natural remedies are without merit, and some traditional medicines are actually derived from natural, plant-based ingredients themselves. According to surgeon and author, Dr. Walter C. Thompson, "Herbal med ic i ne i s sa fe bec au se it 's nat u ra l. A f ter resea rch i ng t he literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs."
The health benefits associated with honey
H
oney is a substance produced by bees from the nectar of plants. It may be used as a medicine. Honey can become contaminated with germs from plants, bees, and dust during production, and also during collection and processing. Fortunately, the germ-fighting characteristics of honey ensure t hat most conta m inat ing orga n isms ca n not su r v ive or reproduce. However, bacteria that reproduce using spores, including t he bacter iu m t hat causes botulism, may remain. This explains why botulism has been reported in infants given honey by mouth. To solve this problem, medical-grade honey ( Med i honey, for ex a mple) is i r r ad iate d to i nac t iv ate t he bacterial spores. Medical-grade honey is a lso standardized to have consistent germ-fighting ac t i v it y. S ome e x p er t s a l s o suggest that medical-grade honey should be collected from hives that are free from germs and not treated with antibiotics, and that the nectar should be from plants that have not been treated with pesticides. Honey is used for cough, asthma, a nd hay fever. It is a lso used for diarrhea and stomach ulcers caused by infection with Helicobacter pylori (H. pylori) bacteria. Honey is also used as a source of carbohydrate during vigorous exercise. Some people apply honey directly to the skin for wound healing, burns, sunburn, cataracts, and diabetic foot ulcers. Topical use
Many natural foods are effective in preventing and fighting cancer as well. Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective.
� Pain relief:Use omega-3 fatt y acids, green tea, ginger root, and tumeric. � Itchiness: Witch hazel, jewelweed and aloe vera are effective. � Feminine issues: Parsley, basil a nd goldensea l ca n a l lev iate s y mptoms a ssociated w it h menstruation. � Antibiotics: Oregano and garlic are purported to have antibiotic qualities and can fend off harmful bacteria. � In fe ct ions : Hone y h a s long been used to heal and as an antibacterial and antifungal remedy. (Honey is not recommended for babies and young children.) Many natural foods are effective in preventing and fighting cancer as well. Although natural remedies can be effective, it's important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefits with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it's important to talk to a doctor about any plans.
of honey has a long history. In fact, it is considered one of the oldest known wound dressings. Honey was used by the ancient Greek physician Dioscorides in 50 A.D. for sunburn and infected wounds. Honey's healing properties are mentioned in the Bible, Koran, and Torah. In foods, honey is used as a s weeten i ng agent. In ma nufacturing, honey is used as a f rag ra nce a nd a moist u r i zer in soaps and cosmetics. Don't confuse honey with bee pollen, bee venom, and royal jelly. How does it work? Some of the chem ica ls in honey may k i l l cer ta in bacter ia a nd f ung us. When applied to the skin, honey may serve as a barrier to moisture and keep skin from sticking to dressings. Honey may also provide nutrients and other chemicals that speed wound healing.
Those thinking about incorporating natural remedies into their health regimen can consider the following options:
� Nervousness and anxiety: Tr y lettuce, chamomile, valerian, and rose petals.
� Courtesy of WebMD.com/.
Advertising Supplement, Sun Journal, Lewiston, Maine, Friday, January 13, 2012
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FOR YOUR INFORMATION:
The benefits of taking a sauna bath
M
uch has been made of t he hea lt h benef its of sauna bathing. With good reason. Physically, nothing is more reinvigorating than a deep, healthy sweat ever y day. Tension fades. Muscles unw ind. Menta l ly, we emerge relaxed, revived and ready for whatever the day may bring. A few minutes a day is all it takes to look and feel better. The body's response to gentle, persistent heat is well documented and proven day in and out by people all over the world. Which is why more and more doctors are recommending its purifying benefits.
a lso rises from t he heat of t he sauna. This causes blood vessels to d i late, t herefore increasing blood circulation. This increased blood f low in turn speeds up the body's natural healing process via soothing aches and pains and/or speeding up of the healing of minor bruises or cuts. After participating in physical sports, use the heat and/or steam of a sauna to promote mu scle rela x at ion by helpi ng to reduce muscle tension a nd eliminate lactic acid and/or other toxins that may be present.
is then cleansed and dead skin cells are replaced � keeping your skin in good working condition. Sweating rinses bacteria out of the epidermal layer and sweat ducts. Cleansing of the pores has been shown to improve the capillary circulation, while g iv ing t he sk in a sof terlooking quality. Dr. Ben H. Douglas, a professor at the University of Mississippi Med ica l Center a nd aut hor of "Ageless: Living Younger Longer," attests that, "Sweating is a way of energizing the skin almost the way exercising a muscle energizes it." He goes on to explain that, when you sweat, the rush of fluid to the skin "bathes skin cells with a liquid rich in nutrients," which "fills in the spaces around the cells" and even "plumps up" tiny wrinkles. He also mentions that the nutrients and minerals in sweat "are essential to maintaining the collagen structure of the skin." Bathing skin in sweat on a fairly reg u la r basis, t herefore deters col lagen brea kdow n t hat c a n ultimately result in wrinkles and sags. By continually flushing body waste through indiv idual cells, one eventually brings back vitality, tone and a healthy glow to the skin. Sauna usage is certainly not a cure for acne, but it can often help � due to the deep cleansing it provides from a deep sweat.
3. Saunas flush toxins.
Many � if not most � of us do not actively sweat on a daily basis. Deep s weat i ng , however, ha s multiple proven health benefits. Benefits derived from a deep sweat can be achieved via regular sauna bathing. Due to the heat of a sauna, the core body temperature begins to rise. The blood vessels t hen dilate, causing increased blood flow. As heat from the blood begins to move toward the skin's surface, the body's nervous system then sends signals to the millions of sweat glands that cover the human body. As the sweat glands become stimulated, they produce sweat. Sweat product ion is pr ima r i ly designed to cool the body, and is composed of 99 percent water. Deep sweating in a sauna can help reduce levels of lead, copper, zinc, nickel, mercur y and chemical � which are all tox ins commonly absorbed just from interacting with our daily environments. As many doctors will agree, a big reason for the popularity of saunas is that they are one of the best ways to detoxify our bodies.
1. Saunas relieve stress.
Not surprisingly, sauna bathers most f requent ly cite st ress reduct ion a s t he nu mber one benef it of sau na use. Med ica l studies often determine that stress in our daily lives can negatively affect our health. In fact, the vast major it y of d isease (i.e. hea r t disease) is at least partially stressrelated. Heat bathing in a sauna provides stress relief in a number of ways. It's a warm, quiet space without any distractions coming from the outside. The heat from t he sau na rela xes t he body 's muscles, i mproves ci rcu lat ion a nd st i mu lates t he relea se of endorphins. Endorphins are the body 's a l l-nat u ra l "feel good" chem ica l, a nd t hei r relea se provides a truly wonderful "after sauna glow."
Submitted photo
Finnleo's Passport Series has several unique features � easy assembly with hook and pin simplicity, yet loaded with upgrades usually found only in designer-type saunas.
6. Saunas bring about recreational and social benefits.
While the social benefit is rarely talked about, it's really actually quite important. The sauna can be a pr ivate, persona l a rea of relaxation and solitude. However, it can just as easily be a relaxing environment for socializing with family and friends. The sauna room environment is conducive to open, intimate and quiet conversation.
often sink to below normal after the cooling-off stage. With regular sauna usage, we not only train our heart muscles and improve the heart rate/cardiac output, but we also help the body's reg u lator y system. Even more cardiovascular conditioning takes place when the sauna bathing is taken in multiple "innings," with sessions in the sauna separated by a cool shower or a quick dip into a cool pool or lake. Each time you rapidly change temperature (from hot to cool or vice versa), your heart rate increases by as much as 60 percent, which is very comparable to the increase experienced during moderate exercise.
5. Saunas can induce a deeper sleep.
Research has shown that a deeper, more rela xed sleep ca n resu lt from sauna use. In addition to the release of endorphins, body temperature is raised in the late evening only to fall once bedtime comes around. This slow, relaxing decline in endorphins is key in facilitating sleep. Numerous sauna bathers worldwide recall the deep sleep experiences that they feel after bathing and attribute it to the calming heat of a sauna.
2. Saunas relax muscles and soothe aches/ pains in both muscles and joints.
Under t he h ig h heat prov ided by a sau na, t he body releases endorphins. Endorphins can have a mild, enjoyable "tranquilizing effect" and the ability to minimize the pain of arthritis and muscle s or e n e s s . B o d y t e m p e r a t u r e
7. Saunas improve cardiovascular performance.
In t he high temperatures of a traditional or infrared sauna, skin heats up and core body temperature rises. In response to these increased heat levels, the blood vessels near the skin dilate and "cardiac output" increases. Medical research shows that the heart rate can rise from 60-70 beats per minute to 110-120 bpm in the sauna (140-150 with more intensive bathing), and can
8. Saunas burn calories.
W h i le s ome i nd i v idu a l s m ay experience high calorie burn at first � particularly those individuals in poor shape to begin with � over the long term, saunas are simply treated as one of many tools in our arsenal when it comes to burning additional calories. The
4. Saunas cleanse skin.
Heat bathing is one of the oldest beauty and/or health strategies in terms of cleansing one's skin. When the body begins to produce sweat via deep sweating, the skin
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HEALTHY LIVING
Advertising Supplement, Sun Journal, Lewiston, Maine, Friday, January 13, 2012
sweating process itself requires a notable amount of energy. That energy is derived from the conversion of fat and carbohydrates in a bodily process that burns up calories. A moderately conditioned person can easily sweat off 500 grams in a sauna in a single session, consuming nearly 300 calories in the process." The body consumes said calories due to the acceleration of heart activity. As heart activity increases and as these processes demand more oxygen, the body begins to convert more calories into usable energy.
Dance your way to health
D
ance exercise is fun and at the same time, great for your health. Dancing is anaerobic exercise consisting of different unique steps, that are choreographed to music. The t y pe of da ncing, whet her it is the waltz or the samba, the Charleston or the merengue, will determine the fitness benefits you can expect. There are many da nce st ud ios a nd g y ms t hat have adopted specialized dance exercise classes, but any kind of dance is good for your health. T h roug hout h i stor y, da nci ng has been a way for people to interact without words to satisfy t hei r recreat iona l a nd socia l needs. Dancing is not only an important social activity but also a competitive sport, and with the popularity of ABC's "Dancing with the Stars," competitive dancing and dance exercise has reached new heights. While dancing is great fun, there are health benefits derived from dance exercise, including improvement in your overall health, a reduction in stress, enhanced energy, easier digestion, weight loss, conditioning of the heart as well as lungs, improved cardiopulmonary functions and enhanced muscle tone and bone density. It has a lso been revea led t hat dance exercise can reduce the cha nces for developi ng such ailments as Alzheimer's disease as well as other types of dementia t hat a re com mon ly fou nd i n elderly people. Studies even reveal that regular dance exercise reduces the risk of developing disorders such as carcinoma of the large intestine, diabetes, high blood pressure, and heart-related ailments. Besides these health benefits, dancing allows you to remain slim and
young-looking. It is also a great way to get rid of worries as a result of a hectic work schedule and other personal tensions. There are many different dance forms that offer terrific benefits to your hea lth. However, each dance form possesses different characteristics. Benefits derived from each of these dance forms are also different, and mostly depend upon the duration of the dance, apart from your level of skill.
9. Saunas can help fight illness.
German sauna medical research shows t hat saunas were able to significantly reduce the incidences of colds and inf luenza amongst participants. As the body is exposed to the heat of a sauna and steam (in the case of traditional saunas), it produces white blood cells more rapidly, which in turn helps to fight illnesses and helps to kill viruses. In addition, saunas can relieve the uncomfortable symptoms of sinus congestion from colds or allergies especially when used with steam. The steam vapor action helps to clear up unwanted congestion and is a wonderful aspect of the Finnish sauna experience.
Belly dancing
For instance, belly dancing is a dance form that finds a prominent position during celebrations and festivals. The benefits of this dance form are the prevention of lower back problems, stress reduction, a nd en ha nced posture. Ma ny women belly dance to improve the firmness of their stomach.
Dance classes offer a fun way to get fit. Above all, dancing is considered a great way to burn calories.
bines triple steps and steps with sy ncopated music inspired by the African American and West African cultures. It is a high-paced dance form with lots of energy, and its popularity has not dwindled over the years. Swing dancing is probably one of the most popular forms of dance. The amount of calories expended depends upon the type of dance. For example, swing dancing burns a lmost 235 ca lories per hour. Likewise, ballroom dancing burns nearly 265. In the case of square dancing, it burns about 280. Dance forms such as belly and salsa burn 400 plus calories per hour. Apart from these health benefits, dancing is a lso considered an excellent way to add extra cheer to your life, thereby making each day more fulfilling. L i fe is f u l l of emot ions, a nd an exercise plan coupled w ith rhy t h m ic movements such as dance is a great way to lift your emotions, bringing more joy and fulfillment to your life. Dance might just be the perfect aerobic exercise that can help you move according to your life's changing emotions and rhythms. For more information online, visit http://rantsba llroomcompany. com/. Contact your local gym or fitness center for dance exercise c l a s s e s n e a r y ou . W h y n ot incorporate fun exercise routines into your workout program as a promise to yourself to stay fit and healthy this year?
Ballroom dancing
Likewise, ballroom dancing for exercise renders such advantages as body conditioning, increased sta m i na, i mprovement to t he circulatory system, and enhanced f lex ibi l it y. Ba l l room da nci ng is considered to be t he most elegant form of dance. It requires precision and grace, as well as perfect timing.
Square dancing
There is also square dancing, a ver y popular form of dance in the South, which conditions the cardiovascular system, enhances cholesterol levels, strengthens the bones, and conditions the muscles.
10. Saunas feel good.
A sauna not only feels good, it's good for your body. Whether it's the physiological changes that occur during the warmth of a sauna, or if it's simply the time spent in the calming and still retreat of the sauna, every seasoned sauna bather agrees � it feels wonderful! As we progress through our stressful everyday lives, the sauna provides a pampering retreat � where we can relax and restore body and soul. Sauna bathing truly makes you "Feel better, look better and sleep better!" For more information about the benef its of sauna bat hing, v isit h t t p : // w w w. f i n n l e o . c o m / o r Ma i nely Tubs, 408 Pay ne Rd., Scarborough or online at http:// www.MainelyTubs.com/.
Other forms of dance as exercise to burn calories
Ot her important dance forms that offer various health benefits include jazz dance that combines diverse steps; Flamenco dancing, an essential part of Spanish culture; tap, an important rhythmic as well as recreational dance form; modern dance of distinctive styles; folk dance, an important segment of many festivals and celebrations; Ch i nese da nce consist i ng of classical as well as ethnic steps; and ballet, which builds incredible stamina and balance.
Salsa dancing
Salsa, or the "forbidden dance," is a lso great for exercise as it offers health benefits including endurance, weight loss, the release of toxins through sweating, enhanced cholesterol levels, and a reduced heart rate.
Swing dancing
Swing dancing, popular in the 1920s, `30s and `40s as a response to big band swing music, com-
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here is no cure for eczema, a skin condition cha racter i zed by persistent itch i ng, redness and rashes � ranging from mild to severe � but targeted skin care plus some lifestyle changes can help manage these symptoms. While many cases go undiagnosed, millions of Americans suffer from some form of eczema, i n c l u d i n g a t op i c d e r m a t i t i s , c ont a c t dermatitis and seborrheic dermatitis. In fact, t he A mer ica n Academy of Dermatology estimates that over 30 million Americans are affected by atopic dermatitis, one of the most prevalent, long-lasting and severe forms of eczema. The best way to provide relief and manage the condition is to take a multipronged approach. There are topical solutions such as prescription and over-the-counter treatments to soothe itching and ease inflammation. And, equally important, there are a few lifestyle habits t hat ca n a lso help to minimize flare-ups and lessen the severity of symptoms: � Moisturize. Since AD su f ferers a lso have ver y dr y, sometimes britt le, sk in, implementing a regular athome routine that includes moisturizer to keep skin moist and protected is essential. � Soothe. Take warm baths containing bathing supplements formulated to remoisturize, soothe and ca lm itching while helping to reduce st ress. Ha rsh soap a nd detergent cleansers should be avoided. � Shop for solutions. Look for products and ingredients t hat are scientif ica lly proven
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Advertising Supplement, Sun Journal, Lewiston, Maine, Friday, January 13, 2012
Successful and sustainable weight loss tips A Healthy Start To 2012!
By Deborah Conway Feature Writer / Photographer
The
holidays a re over and for the e nt i r e m ont h of December, as well as parts of November and maybe even late October, if we're honest, we've managed to avoid the bathroom scale with its blinking lights or reeling dial of truth and shame. The sad fact that we won't be alone as we trudge our way back to the g ym or wander the health food aisles of the grocery store filling our carts with good intentions provides no consolation as we try to squeeze ourselves into those favorite jeans that only a couple months ago fit just right. According to statistics compiled by t he OneMa ine Hea lt h Col laborat ive a nd prov ided by Sha n na Rogers, of Hea lt hy Androscoggin, 39 percent of adults in Androscoggin County and 15 percent of children in grades 9-12 are overweight or obese. A d m i t t e d l y, t h e p a t h t o ma i nta i n i ng a hea lt hy weig ht can be difficult to negotiate. With limited time, we often reach for prepa red foods or "fast" foods that usually contain too much of everything we don't need, and our stressful lifestyles find us eating as a way of coping. Karen Burke Lane, of Life Ideals in Lewiston, "works with individuals to examine their relationship with food ... in order to create a healthy eating plan." According to Lane, "It takes time to explore ways to make healthy eating easier by making healthier foods more accessible, familiar and tasty." Working with her clients one-onone, Lane discourages them "from
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just look ing at weight loss as a number and encourage[s] realistic lifestyle changes (both cognitive and behav ioral) that ultimately ma ke t hei r weig ht los s more sustainable in the long term." Lane's process includes six "life idea ls" or "self-ca re pract ices" which support successful weight loss, including: nutrition, sleep, hygiene, physical activity and social support, as well as relaxation to counteract the stress response and thought restructuring to nurture productive thought processes. As with the "Life Ideals" program, S t . M a r y 's H e a l t h S y s t e m's "HealthSteps" offers a weight-loss program called "Lose with Me!" According to Jennifer Smith, MS, who co-teaches this 12-week class in a group setting with Jamie Pepin, MS RD, "Lose with Me!" focuses on obtaining and maintaining a healthy lifestyle. Smith said, "Classes include goal setting to get you started, exercise planning to get you moving, nutrition education to ensure you eat well, food and movement journaling to keep you on track, and peer support to keep you motivated!" Mend-A-Body Solutions, a "wellness and waistline management" prog ra m, ha s recent ly ga i ned
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lems [and] Mend-A-Body Solutions is a low-inf lammator y and lowglycemic lifestyle." Plummer said, "Mend-A-Body Solutions offers education and wellness coaching, along with great
g rocer y suppor t, supplements designed to work specifically with the program, and recommendations endorsing a holistic approach to optimize wellness." Like Lane, Plu m mer doe s not ne c e s s a rily measure success using a scale.
Plummer and Lane agree that an exercise program is as important to the wellness and weight management process as good nutrition. According to Lane, "Exercise is integral to weight loss, but, for many people, finding the time to exercise is the greatest struggle [and] Life Ideals works to identify t he ba rriers to getting enough physical activity." Adria ne K ra mer, of Girl Power Fitness in Lewiston, is a Mend-ABody coach. Kramer also takes the exercise element of the Mend-ABody program to a whole new level with her popular "Zumba" classes. "Zumba classes combine exotic rhythms and high-energ y Latin and international beats to help cla ss pa r t icipa nt s get f it a nd promote soaring energy levels" said Kramer. It's "a calorie-torching, strength-training dance fitness part y," and the class culture is as welcoming, encouraging and supportive of ever y individual's fitness goals as it is pure fun. Need something a little slower? W hile Life Idea ls offers various forms of yoga as part of its exercise program, St. Mar y's Health System offers everything from tai chi and Pilates to belly dancing and racquetball. Need a challenge? Healthy Androscoggin, "the local Healthy Maine Pa r t ner t hat work s i n publ ic health initiatives and education," hosts "Get Fit & Win" every year. Rogers said, "Get Fit & Win [is] a hea lt hy weig ht a nd physica l activ it y program" and Hea lt hy Androscoggin has seen significant weight loss and healthy lifestyle changes in many of its participants. Accord i ng to L a ne, "L i fest yle change is the answer, and eating healthy is key" to losing weight, maintaining a healthy weight and overall wellness.
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HEALTHY LIVING
Advertising Supplement, Sun Journal, Lewiston, Maine, Friday, January 13, 2012